Name: Playbook - Tyler Valenzia - Chest Workout
Uploaded: 2022-11-29T23:59:39.165Z
Duration: 90 min
Description: Chest Workout

Chest workout to develop the overall pectoral muscles using machines and some free weights.

- Adjust seat so that elbows are slightly below the shoulder 
- Bring your hands together keeping a slight bend at the elbow
- Pause engaging your chest and return to the initial position

Chest fly machine

Incline Bench Smith Machine

Sit sideways on machine with shoulder facing perpendicular to the seat. Grab handle with one arm and press the weight and contract pectoral muscle and hold for 1-2 seconds. Slowly lower the weight and repeat. Switch sides after reps are completed.

Modified Hammer Strength Bench Press

Lay flat on bench with dumbbells in each hand. Slightly bend elbows with arms hanging off to the sides. Keep elbows close to the body with palms facing up gripping the dumbbells with an underhand grip. Slowly lower the weight down towards the floor with elbows slightly bent. Then bring weight back up towards center of the chest with palms still facing upwards. Squeeze at the top for 1-2 seconds. Slowly lower the weight and repeat.

Flat Underhand Dumbbell Fly

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Push up

- Position hands at chest height
- Push handles out, infront of your body

Decline Bench Press Machine

- Grasp the handles and maintain a neutral wrist position with your wrists in line with your forearms
- Push the handles outward to full extension but without locking out the elbow
- Pause briefly at full contraction then return to starting position

Chest Workout

More workouts from Tyler Valenzia